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10-Minute Workouts: The Tabata Kettlebell Edition
Let's get started! All you need for this 10-Minute workout is a kettlebell and 10 minutes and a timer.
What is Tabata?
Professor Izumi Tabata has created a clinically-tested four-minute interval training system that stresses both the aerobic and anaerobic systems to the max. Tabata training consists of intervals of 20 seconds of all-out intensity followed by 10 seconds of rest. Repeat the cycle eight times (4 minutes) and then rest. You'll need a timer for this workout. There are a number of free or inexpensive Tabata apps and timing apps that you can download to your phone to help you keep track of the intervals. These are great because they allow you to focus on the workouts and not the timer!
The Workout
This Tabata kettlebell workout will help you melt fat, build strength, improve your cardiovascular capacity and test your mental fortitude. It can be performed with a 8kg-16kg kettlebell, depending on your fitness level. This one is a doozy, so take five minutes to warm up. 20 seconds max-effort KB Swings 10 seconds Plank Hold 20 seconds max-effort Goblet Squats 10 seconds Plank Hold 20 seconds max-effort KB Swings 10 seconds Plank Hold 20 seconds max-effort Push-Ups 10 seconds Plank Hold 20 seconds max-effort KB Swings 10 seconds Plank Hold 20 seconds max-effort Goblet Squats 10 seconds Plank Hold 20 seconds max-effort Push-Ups 10 seconds Plank Hold 20 seconds max-effort KB Swings 10 seconds Plank Hold Go as fast as you can, without sacrificing the quality of movement.
Pointers
Here are a few points of performance for the plank hold and push up.- Place your hands directly under your shoulders.
- Drive your toes into the ground and squeeze your glutes and your abs.
- Your neck should be relaxed, maintaining a neutral spine. Fix your gaze on the floor, about a foot ahead of you. Your neck back and legs should create a perfect line.
- For the plank simply hold the position, with abs and glutes contracted, and remember to breathe.
- For the push-up, concentrate on keeping that perfect line while you retract your shoulder blades, tuck your elbows close to your lats and lower yourself to the ground.
- While you are down there, re-engage your glutes and your abs, and explode up.
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